We know fiber Will Reduce Your Appetite, Helping You Eat Less. What else can it do to keep you lean and healthy? Is Fiber the Key to Lasting Weight Loss?
There’s one often ignored “super nutrient” in that represent the foundation of great health. The good news is that Nature makes it easy for us to find. It is in most plant-based foods. What is that special something? It’s healthy fiber.
Some experts believe that the key to weight loss is avoiding greasy foods. Others swear that restricting carb intake in favor of high-protein is the secret. Many weight loss plans suggest consuming specific ratios of protein, carbohydrates, and fat. However, a study published in The New England Journal of Medicine revealed that the best way to lasting weight loss is to choose heart-healthy, fiber-rich foods that are low in calories[1].
Different Types and Benefits of Fiber
Insoluble Fiber. This type of fiber doesn’t dissolve in water. It passes through the digestive tract completely intact, which causes the fast elimination of wastes and toxins from your body. It provides lots of benefits related to gut health, such as a reduced occurrence of constipation, hemorrhoids, and reduced risk of colon cancer.
Sources of insoluble fiber include, broccoli, cabbage, onions, zucchini, dark leafy vegetables, tomatoes, grapes, raisins, seeds, and nuts.
Soluble fiber. This type of dietary fiber absorbs water. When combined with water, it swells, forming a gel-like substance. Soluble fiber has been found to improve glucose levels and lower LDL cholesterol[2]. It also delays emptying of the stomach, which helps you feel full longer.
Source of soluble Fiber for loss weight include oatmeal, oat cereal, apples, oranges, lentils, strawberries, pears, beans, psyllium, flax seeds, chia seeds, nuts, cucumber, and celery.
How Dietary Fiber Promote Detoxification and Weight Loss?
Dietary fiber is the part of the plant that cannot be digested. Both soluble and insoluble fiber bind with the waste products of the body and help them move through the colon. Insoluble fiber acts as a sweeper, making the stool bulkier and softer.
On the other hand, soluble fiber comes from within the plant’s cells. It absorbs water and forms into a thick, viscous gel. While both types of fiber promote effective bile circulation and liver detoxification, it is soluble that the Fiber for losing weight that does most of the work trapping toxins.
How do fiber support liver detox and bile circulation? When we eat food containing fat, our liver produces bile. The liver secretes about 4 cups of bile per day into the digestive tract where it helps break down fats. Bile enters the digestive tract through the duodenum, the first part of the small intestine. Bile works like potent dish soap to help brake grease.
When broken down into bits, most nutrients are absorbed in the upper part of the intestine. The bile also gets broken down into pieces, making its way back to the liver through the bloodstream. The liver does its job – filters blood, removes toxins, fats, drugs and fat-soluble water by depositing them in the newly produced bile.
When you have sufficient soluble fiber in your diet, toxins have a better chance of being completely removed from the gut. Fiber forms a tight bond with the bile in your intestine, holding harmful toxins, fat, and cholesterol that it contains. Because soluble fiber can’t be absorbed, this bile-fiber combination leaves the body through the stool with its toxin, fat, and cholesterol in tow.
With regular intake of fiber, most people experience a significant reduction of abdominal fat, improved blood cholesterol level, blood glucose level, and overall improvement of health.
How Much Fiber?
The American Dietetic Association recommends consumption of 14 grams of dietary fiber for every 1000 kcal or 38 grams for adult men and 25 grams for adult women[3]. Experts recommend distributing this throughout the day. Considering that the average American adult eats only between 12 to 15 grams of daily, these targets are great starting points.
As you seek to improve your own fiber intake remember this. First, increase slowly, no more than 5 to 15 grams per week. Second, chose real whole foods since they are the best source of fiber.
References:
[1] Sacks, Franks, et.al. (February 2009). Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. Retrieved from http://www.nejm.org/doi/full/10.1056/NEJMoa0804748
[2] Aller, R. et.al. (July 2004). Effect of soluble fiber intake in lipid and glucose levels in healthy subjects: a randomized clinical trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15163472
[3] Journal of the American Dietetic Association. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Retrieved from http://www.sciencedirect.com/science/article/pii/S0002822308015666
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